Reduce the damage caused by smoking in 9 steps

Reducing the damage caused by smoking.
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I am not going to start this article in an old fashion way, mentioning all of the illnesses caused by smoking, and the scary numbers of deaths it is causing every day. I will not list the names of all the chemical substances it contains and the harm each one does to your body. First, to not to spoil your day, but also because I am sure you are well informed about that matter. Another probable reason is, if you are a regular smoker, then you might be already noticing the impair it is causing to you.

This article is more about reducing the damage caused by smoking, and ways to make your body regain some of the vitality, immune, and energy it has lost, in very easy and very simple steps, until you decide to quit smoking.

Yes .. smoking effect can be reversed.

This is probably the first time I feel a little guilty when writing an article. The reason, I think, is that it might encourage some smokers to reconcile with tobacco and delay the decision of quitting smoking.

I feel the urge here to remind you that no matter how you smoke, tobacco is still dangerous to your health, and to stop the damage, you should think about quitting as soon as possible.

That being said, for smokers who still did not make up their mind, reducing the damage of cigarettes can be a very welcomed idea. In fact, it may encourage them to get rid of the bad habit at once, as they will notice the improvement of their overall health and for sure, they will start taking the idea of quitting more seriously to maintain this gain.

1. Eliminate unnecessary smoking.

You should know that only one cigarette a day is necessary to give you that rush of hormones to stimulate your nervous system and get you going. Beyond that, every cigarette you smoke is harming your body even more. Thus, you should consider reducing the number of cigarettes you smoke during the day if you want to reduce the damage. To do so, you have to spot the factors that let the excessive smoking happen and try to eliminate them as much as it is possible for you.

When I used to be a smoker, there were triggers (places, parts of the day, people, and some activities) that made me want to smoke a lot more than I usually do. I started to avoid those factors, and I have cut down the number of cigarettes I smoke to the half.

2. Switch to low tar and nicotine cigarettes.

Low tar and nicotine cigarettes are without doubt less dangerous than the regular ones, but you also should take full control of yourself when you make the decision to switch to this kind of cigarettes. Unfortunately, low tar and nicotine cigarettes will make it hard for your body to maintain the same level of nicotine as with the regular ones; so, until you get used to the low level of nicotine, you should not develop any compensatory behavior like inhaling deeper, holding the smoke down longer, smoking more cigarettes, or smoking them further down.

3. Never smoke on empty stomach.

This is one habit you should stop doing at once. Smoking on an empty stomach is very dangerous for several reasons; your digestive system gets more exposed to the dangerous substances in the cigarettes; tar, nicotine, and other poisonous materials travel through saliva to your bowel and intestines in enormous quantities than they do when you have eaten before smoking, and this can lead to all kind of digestive problems. This habit can also lower your blood pressure, accelerate your metabolism, and might give you bad breath.

4. Increase your intake in vitamins.

One other method of reducing the dangers of smoking, is taking more vitamins. The way the body utilizes vitamins is impaired by smoking, this is why you should take more vitamins by taking vitamin supplements or simply by eating healthy, and eating more vegetables and fruits, especially those rich in vitamins C, E, B and omega-3.

Vitamin C

Increasing your daily intake of vitamin C has many benefits for smokers, It is needed for proper functioning of the immune system, something smokers often have trouble with, It is also involved in many other functions like formation of collagen, repair and the restitution of damaged tissues, absorption of iron, wound healing, and the maintenance of cartilage, bones, and teeth. In addition, it slows down smoking-related loss of vitamin E

Vitamin E

Smoking is known to accelerate the aging process of the body, by taking more vitamin E you will benefit from its rejuvenating properties. It is a powerful antioxidant that helps protect the body cells from the damage of smoking. In addition, Vitamin E prevents bad cholesterol from hardening and narrowing the arteries, and thus, preventing heart decease.


Omega-3 fatty acids have astonishing benefits on the body; they help reduce bad cholesterol and triglycerides levels, accelerate weight loss, improve eye health, reduce inflammation, improve the skin, hair, and nails, improve brain functions, and help fight certain mental disorders like depression and anxiety. This is the all in one package for a smoker.

Moreover, taking supplements in omega-3 would reduce the need for nicotine, according to an Israeli scientific study published in the scientific journal “Journal of Psychopharmacology”. The results of the study indicate that omega-3, an inexpensive and easily available dietary supplement with very few side effects, significantly reduces smoking, even in people who do not wish to quit smoking.

5. Get enough sleep.

Sleep is that part of the day where your body starts repairing itself, staying awake during the night deprives you of taking advantage of that great restitution session.

6. Drink plenty of water.

The average adult human body is 50% to 65% water, it is therefore normal that this element contributes to almost all body functions. In fact, every smoker should drink water in sufficient amounts, as it helps flush all the nicotine and toxins out of the body, and diminishes the urge to smoke. Water also helps transport all the nutrients to different parts of the body, regulates blood sugar, reduces stress and anxiety, maintain proper brain functions, oxygenates your body, among other amazing benefits you don’t want to miss.

7. Use filtered cigarettes.

Filters prevent you from sucking up tobacco particles and retain the biggest part of the dangerous substances contained in cigarette smoke; this is why they turn brown afterward. Smoking unfiltered cigarettes will expose your body especially your lungs, to more damage.

8. Exercise regularly.

If you cannot stop smoking, then exercise regularly. Exercise seems to provide a protective effect against the many illnesses associated with smoking and reduce the risk of lung cancer, and cardiovascular disease, and type 2 diabetes.

9. Avoid stress and tension as much as you can.

Most people smoke more when they are stressed or under pressure. Avoiding stress will help you smoke less. Easier said than done, I KNOW, but you can always try. Taking a warm a bath, taking a walk, getting a massage, practice deep breathing, meditation … These methods have shown to be somehow effective in reducing stress.

Following these simple steps for few months will improve your overall health in an astonishing way. However, keep in mind that quitting smoking for good is always the best option for you. The benefits of quitting are nothing compared to what you can gain as a smoker.

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